Nutrition on the GO! Fast and easy tips to fuel you busy life Carol Shimberg, MS, RDN, RYT Registered Dietitian, Licensed Nutritionist Registered Yoga Teacher ashevillenutrition@gmail.com 828-329-3855
Objectives Discuss healthy on the go snacks and meal planning for busy lives Identify dietary risk factors associated with development/progression of common chronic diseases List practical strategies to integrate nutrition into your daily self care practices Explore mindful eating strategies
Questions?
You have a choice!
Why should you care about Nutrition? http://nutritionfacts.org/video/why-you-should-care-about-nutrition/
Current research on a whole foods, plant based diet: Promotes overall good health Reduces/controls heart disease risk Helps with weight loss and weight maintenance Lots of research linking food and mood connection Reduces blood pressure and blood triglycerides and cholesterol (LDL) levels Manage/help reverse Type 2 Diabetes Reduces risk of cancer, Alzheimer's, autoimmune disorders, Parkinson s disease, other inflammatory processes and diseases of aging, etc.
CDC: 7 out of 10 leading causes of death are chronic diseases, which are diet nutrition related Over 50% of all Americans have at least 1 chronic disease 80% of US health dollars are related to chronic disease Many, if not most, are preventable with dietary and lifestyle changes
What is the best Nutrition style? Diet compromised of MOSTLY plant foods **Does NOT mean Vegetarian or Vegan! All Foods fit! Plant foods include: Fruits, vegetables, nuts, seeds, whole grains, beans, legumes, coffee, tea, dark chocolate,
Research is suggesting that there is no ideal or one size fits all dietary approach that suits everyone; rather, nutritional recommendations must be tailored to the individual person.
Can Fast Foods Fit? Starbucks: Turkey egg white on whole grain English muffin, serving of guacamole Starbucks: Oatmeal, cinnamon, nuts, berries Wendy's: Plain baked potato topped with a small chili, side salad Chick-Filet: 8 pack grilled nuggets, fruit cup, kale side salad Ingles : Salad Bar Subway: egg white flat bread with turkey sasuage, 6 inch whole wheat turkey or veggie ALL UNDER $6.00!!
Portable Snacks on the Run! String cheese, whole grain crackers, fruit Greek yogurt with fresh fruit Super food trail mix Cut up vegetables with individual packet of guacamole or hummus ½ peanut butter or almond butter sandwich on whole grain bread with 1 T. sunflower seeds ¼ cup mixed nuts (almonds, seeds, raisins,
Read the Food Labels! Breakfast: 300-400 calories 20 gram protein Lunch: 400-600 calories 20 gram protein Dinner: 400-600 calories 20 gram protein Snacks: 100-150 calories
150 calorie snacks: what do they look like? https://www.youtube.com/watch?v=ahysnr6zy5k&feat ure=youtu.be
Super Food Popcorn Trail Mix! 8 individual servings (Ziploc sandwich bags). 6 cups Skinny Pop popcorn or other popped corn ¼ cups almonds ¼ cup walnuts (or peanuts) ¼ cup almonds ¼ cup raisins ¼ cup cran-raisins ¼ cup sunflower OR pumpkin seeds or BOTH! Optional: ½ cup dark chocolate morsels, 2 cups whole grain cherrios or other whole grain cereal
Benefits of MORE fruits and vegetables Promotes a healthy weight Provides essential vitamins and minerals your body needs to function FIBER to promote a healthy digestive tract and prevent again digestive diseases CANCER prevention
Quick and easy lunch and dinner ideas Greek yogurt, homemade trail mix, apple Turkey sandwich on whole grain bread with 17 grapes Large salad topped with grilled chicken Cottage cheese and tuna topped with blueberries and whole grain crackers or whole grain bread
Time saving meal planning ideas Proteins: canned beans lentils frozen and peeled shrimp tuna canned salmon canned or refrigerated chicken breast strips veggie burgers eggs tofu, tempeh
Vegetables Bagged salad mixes Ingles Salad bar Ginger chopped in a jar for stir fries Frozen mixed vegetables Individual servings microwavable vegetables
Whole Grains Pre-cooked packets brown rice, barley, quinoa and grain mixtures Whole grain pastas, some are fortified with extra protein! Whole grain flat breads, wraps, flour tortillas
Break the Fast Breakfast most skipped meal Benefits of eating breakfast: Reduced cravings for sweets, improved satiety Increased energy-all day Improved mood Improved bowel function Linked to better weight control/weight loss
Breakfast Tips https://www.youtube.com/watch?v=zvohrzm- QvY&feature=youtu.be
More Breakfast tips Add a handful of berries to your oatmeal or cold cereal Add chopped vegetables, tomatos and spinach to scrambled eggs Add fresh fruit, banana or berries to french toast or pancakes Make your own fruit smoothie with skim milk, plain greek yogurt, spinach and flax seeds.
Food and Mood https://www.cbsnews.com/news/what-you-eat-mayaffect-mental-health/
Let s Take a Look at the current Western Diet (USA) (Hint: NOT whole foods, plant based) High in energy (calories) Nutrient density (low) Animal protein (moderate) Plant protein (low) Complex carbohydrates (low) Refined carbohydrates (high) Fiber (low) Animal fat (high) Vegetable fat (low)
Carbohydrates Sources of energy: sugar, starch fiber Energy used FIRST by the body 50% of your total calories Simple and complex carbohydrates
Complex Carbohydrates beans, whole grains, pasta, fruit, milk vegetables
Refined carbohydrates Candy Cookies White flour White rice Pasta French fries Pie Ice cream
Protein Essential for building and repairing muscle, red blood cells, hair, other tissues and hormone roles 25% of your calories from your diet Beans, nuts, seeds, beef, pork, dairy, soy products, milk, peanut butter, cheese, eggs
Fats Provides energy for activity Transports vitamins Essential for healthy skin and hair 25% of your diet calories
Mediterranean Diet
The Blue Zones Power Nine 9 lessons for best practices in longevity Dan Buettner, The Blue Zones 5 unique communities called BLUE ZONES Common elements of lifestyle, diet and outlook have led to a healthier and happier life
Blue Zone Pockets of Longevity 1. Ikaria, Greece 2. Nicoya, Costa Rica 3. Loma Linda, CA, Seventh Day Adventists 4. Okinawa, Japan 5. Sardinia, Italy
The Power Nine 1. Be active without having to think of it 2. Painlessly cut calories by 20%. Follow 80% rule. Smallest meal in early evening. 3. Limits meat, avoids processed foods. Beans, whole grains, garden vegetables (local or fresh) are staples. Grass fed, organic, local when possible.
The Power Nine 4. Drink red wine in moderation 5. Take time to see the big picture, have a sense of purpose in life. Mindful Eating. 6. Take time to relieve stress. Stress leads to chronic inflammation which is associated with most age related diseases. Examples: pray, happy hour, yoga, meditation, mindfulness 7. Belong to a spiritual community
The Power Nine 8. Make family a priority. 9. Be surrounded by those who share your values. Supportive social circles that support healthy behaviors.
What Do They All Have in Common? LOTS of fruits and veggies Reduces/Avoid processed foods Control calories and maintain a healthy weight Animal proteins in moderation (more fish), reduce red meats; reduce high fat dairy Increase vegetable proteins Complex carbohydrates (legumes, whole grains, sweet potato's) Choose healthy fats (nuts, omega 3 s, avocado) Alcohol in moderation Get creative with herbs and spices
Tips on Building a Healthy Plant Based Eating Style Get cooking! Look at recipes, blogs, cookbooks, websites, Pinterest Develop quick easy go to eating strategies Keep it simple (5 ingredients or less) Dust off your crock pot! Chili, stews, bean dishes
More Tips on Building a Healthy Plant Based Eating Style Choose healthier carbohydrates and proteins Choose better beverages Choose healthier fats Develop weekly menus Be mindful of portion sizes Choose more sustainable options (local, organic, grass fed, whenever possible) Strive to reduce food waste
A perfect day of Eating Breakfast: ¾ cup steel cut oats ¾ cup blueberries 2 Tablespoons flax or chia seeds 4-6 oz. yogurt (Greek) Green tea or coffee Lunch: Salmon Salad or Black Bean Burger on 7 grain bread topped with spinach, tomato, ½ cup raw carrots Apple-1 large Dinner: ¾ cup black beans, lentils or pinto beans ½ cup brown rice or quinoa with ½ tsp. turmeric 1 c. Steamed broccoli and cauliflower ¾ cup fresh cut pineapple and kiwi 3 oz. red wine -optional
Eating Healthy for a Longer Life *Diet and Lifestyle do matter *We can affect the course of our disease and chronic pain by making meaningful changes in what we eat and how we live our life
IF I DID. One thing: Eat breakfast every day Two things: Do not drink my calories Three things: Plan to have a fruit/vegetable at every meal/snack Four things: Eat out less often Five things: Eat more plant protein (beans, legumes, peas) Six things: Eat more whole grains (brown rice quinoa, barley)